Dr. Charles Platkin, the director of the NYC Food Policy Center at Hunter College in New York and the editor of DietDetective.com, has released his annual survey of airlines' on-board food offerings. The survey provides the calorie information of snacks and on-board menu choices, denotes some best bets, and gives each airline a health rating.
This year, Virgin America again wins the top spot with the healthiest choices in the sky, with Delta and Air Canada placing second. The "Shame on You" award goes to Frontier and Spirit.
The airline summary went like this, with five stars equaling the highest rating:
Virgin America 4.25 stars
Delta 4 stars
Air Canada 4 stars
Alaska Air 3.75 stars
JetBlue 3.5 stars
United Airlines 3.25 stars
American 3 stars
Southwest Airlines 2 stars
Allegiant Air 1.75 stars
Hawaiian Airlines 1.75 stars
Spirit Airlines 1 star
Frontier Air 1 star
The full survey is posted at DietDetective, but here are some highlights.
VIRGIN AMERICA
Average Calories Over All (Meals, Snack Boxes and Individual Snacks) = 337
Average Snack Box Calories = 394
Average Meal Calories = 406
Average Individual Snack Calories = 256
Best Bets: Avoid the individual snacks if you can. Even the nuts, which are the best choice, are high in calories if you consume the entire package. Always choose a real meal if you can, even if it's slightly more calories it will keep you full longer.
DELTA AIR LINES
Average Calories Over All (Meals, Snack Boxes and Individual Snacks) = 527
Average Snack Box Calories = 560
Average Meal Calories = 628
Average Individual Snack Calories = 153
Best Bets: For a snack, the nuts are the best choice--even over the lower-calorie pretzels. The vegan, gmo-free Tapas Snack Box is a good healthy choice if you share or make it a meal (it's too high in calories as a snack). For within the box, the best bests are the Super Seed Crackers, Snapea Crisps, dark chocolate, almonds, hummus, and quinoa with pepper dip, you can pass on the rest.
AIR CANADA
Average Calories Overall (Meals and Individual Snacks) = 337
Average Meal Calories = 342
Average Individual Snack Calories = 331
Best Bets: For breakfast, the Greek yogurt is still a good option- and will probably fill you up. And while the egg sandwich has bacon, it's low in calories and has slightly more protein than the yogurt. The Chicken Soup is a low calorie choice for a snack that will fill you up, but be wary of the 950mg of sodium if you have high blood pressure. The Celery & Carrots with Ranch Dip (if you you use no more than half the dip) is still an OK choice.
JETBLUE AIRWAYS
Average Calories Over All (Meals, Snack Boxes and Individual Snacks) = 330
Average Snack Box Calories = 441
Average Meal Calories = 483
Average Individual Snack Calories = 161
Best Bets: Still not too much in the way of healthy individual snacks. So keep in mind, the individual snacks are free and the JetBlue team is generally friendly and will not say no to requests for extra portions. As for the meal boxes, we still like the Pump Up, which has healthy ingredients (Mary's Gone Crackers-Original, olives, hummus and bean crisps), but remember that it's a meal and should not be eaten as a snack.
UNITED AIRLINES
Average Calories Overall (Meals, Snack Boxes and Individual Snacks) = 444
Average Meal Calories = 508
Average Snack Box Calories = 502
Average Individual Snack Calories = 376
Best Bets: Among the individual snacks, the hummus is the best choice. Or else share the Sweet & Savory Bistro Blend Trail Mix with at least a few others if you can. It's better than the other choices. Get the Tapas snack box, which is high in calories but has many healthy foods, including almonds, olives, hummus and bruschetta; just toss out the cheese spread. You should also share it unless you're eating it as a meal. Skip the Classic and Select snack boxes. For breakfast, your best bet is the Chicken Sausage Egg Skillet, but skip the chicken sausage to save calories.
AMERICAN AIRLINES
Average Calories Overall (Meals, Snack Boxes and Individual Snacks) = 367
Average Meal Calories = 511.75
Average Snack Box Calories = 497
Average Individual Snack Calories = 246.5
Best Bets: For individual snacks the hummus and chips are still your best choice. Skip the snack box unless you toss the salami and cheese. The Thai Ginger Chicken Wrap is a good choice, but skip the sesame-ginger dressing. For breakfast on flights of more than two but less than three hours there's not much to eat; and while the trail mix may seem like a healthy choice, it's very high in calories, so you would need to split it with at least one other person.
SOUTHWEST AIRLINES
Average Calories = 190.4
Best Bet: The peanuts are the best, even though the pretzels are lower in calories. There haven't been many healthy changes to the menu, and don't be fooled by the word "veggie" in the wheat thins.
SPIRIT AIRLINES
Average Calories Overall (Individual Snacks and Snack Boxes) = 383
Average Individual Snack Calories =366
Average Snack Box Calories = 520
Best Bet: The cup of noodle soup at 290 calories is still the only choice that will feel like a real meal, but it is very high in sodium, so it is not the best bet for someone who is sodium-sensitive or has high blood pressure. All the muffins are at least 400 calories - not the best choices unless you split one (if you're the type of person who can do that). Bringing your own food is actually the best option.
FRONTIER AIRLINES
Average Individual Snack Calories = 380
Best Bets: Perhaps the trail mix - but we had to estimate the calories and don't know the nutrient values. Share it and you'll be safe. Also, if you're not sodium sensitive you can grab the jerky. Bring your own food is the bottom line.
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